Constantly Varied, High Intensity, Functional Movement

Warm Up:

Foam Rolling & Basic 4 Stretching
before class
.Dynamic Warmup

Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Toe Grab
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
.Pillars

WOD

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Coaches Note:

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Strength:
Use a regular bar and pick it up like a suitcase. Make sure to keep midline stabilisation (you torso needs to be vertical from your setup to lockout and back…dont drop the bar)

WOD:
One group starts with Rowing the other with TTB. switch Equipment after 4 minutes. Everyone is together for the Sandbag Carry..the Carry is for time! Tabatas: go all out every round…NO GAMING! Score 1 is your total score of all rounds rowing in cal, score 2 all TTB reps, score 3 your carry time/weight.